This diet plan is a sample of the meals we suggest to eat that are quick to prepare, whole foods-based and taste amazing!
This diet plan contains the following calories and macros:
Calories: 200kcal
Protein: 112g
Carbohydrates: 158g
Fats: 92g
Each person will have different requirements based on their height, weight and levels of physical activity during the day.
This plan is balanced for energy, muscle recovery, and satiety, perfect for getting back into training.
Breakfast – Spiced Egg & Avocado Toast
Quick, protein-packed, and full of healthy fats to fuel your morning.
Ingredients:
2 slices whole grain bread
2 large eggs
½ avocado
½ tsp chili flakes
½ tsp paprika
Salt & black pepper to taste
1 tsp olive oil
Instructions:
Toast the bread.
Heat olive oil in a pan and scramble or fry the eggs with paprika, chili flakes, salt, and pepper.
Mash the avocado and spread it over the toast.
Top with the eggs and enjoy.
Lunch – Garlic Ginger Chicken with Rice & Stir-Fried Vegetables
A balanced meal with lean protein, fiber, and rich umami flavors.
Ingredients:
150g chicken breast, sliced
1 cup cooked jasmine or brown rice
1 tbsp soy sauce
1 tbsp oyster sauce
1 clove garlic, minced
½ tsp ginger, grated
1 tsp sesame oil
½ tsp black pepper
½ tsp chili flakes (optional)
1 tsp honey or sugar
½ cup carrots, sliced
½ cup bok choy or cabbage, chopped
½ cup bell peppers, sliced
1 tbsp cooking oil
Instructions:
Mix soy sauce, oyster sauce, garlic, ginger, sesame oil, black pepper, and honey in a bowl.
Marinate chicken in the sauce for at least 10 minutes (or overnight for more flavor).
Heat cooking oil in a pan, stir-fry the chicken until golden, then set aside.
In the same pan, add more oil if needed and stir-fry the vegetables for 3-4 minutes until tender.
Serve chicken and vegetables over rice.
Snack – Greek Yogurt with Dark Chocolate & Almonds
Ingredients:
½ cup Greek yogurt
10 almonds, chopped
10g (1 small square) dark chocolate, chopped
½ tsp cinnamon
½ tsp honey
Instructions:
Mix Greek yogurt with cinnamon and honey.
Sprinkle with chopped almonds and dark chocolate.
Enjoy as a protein-rich, slightly sweet snack.
Dinner – Spiced Salmon & Roasted Sweet Potatoes
Ingredients:
150g salmon fillet
1 small sweet potato, cubed
1 tbsp olive oil
½ tsp turmeric
½ tsp garlic powder
½ tsp smoked paprika
Salt & black pepper to taste
1 cup steamed broccoli
Instructions:
Preheat oven to 200°C (400°F). Toss sweet potatoes with half the olive oil, paprika, salt, and pepper. Roast for 20 minutes.
Rub salmon with turmeric, garlic powder, salt, and the remaining olive oil. Bake for 12-15 minutes.
Steam broccoli and serve everything together.
Benefits of this Diet Plan
Balanced Macros – Protein, carbs, and healthy fats for muscle recovery and sustained energy.
Easy & Affordable – No complicated ingredients or expensive health foods.
Tasty dishes – Doesn’t feel like you’re giving up your favourite tasty foods in order to cut back on calories.
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